CrossFit and Personal Training

• Light rolling for 2 min of T spine/lats
• Light rolling for 1 min of pecs/front delts
• 2 min front rack banded distraction
• 30 sec couch stretch
• 1 min pigeon pose

3 Rounds:

• 20 sec wall stretch (upper body mobility)
• 10 banded lateral walks
• 30 sec Hollow Hold

Directly into…

• 500 Meter Row, picking up slightly in speed every 100 meters.

Clean and Jerk Primer – Every 90 Seconds x 5 Sets:

Hang Clean + Clean + Split Jerk

• On the 0:00 – Set #1 @ 50%
• On the 1:30 – Set #2 @ 55%
• On the 3:00 – Set #3 @ 60%
• On the 4:30 – Set #4 @ 60%
• On the 6:00 – Set #5 @ 60%

Percentages based off your Clean and Jerk 1RM.  Don’t get hung up on the #/%, just build.

EMOM x 10

• 1 Clean and Jerk

Start at about 70% and build based on feel. If it feels great, increase the weight. If not, dial in the technique.

c) WOD:

Alternating On the Minute x 12:

• Odd Minute – 4 Front Squats
• Even Minute – 8 Back Squats

Load the barbell with 60-65% of your current Front Squat 1RM. Be prepared to sweat…and build stamina.

• Repeat mobility from earlier.

Add:

• Hamstring Lacrosse Ball Mobilization – 1:00 each side
• Increase Pigeon Pose – 3:00 each side